Training for 10K? These 5 Tips Are All You Need

There’s a good reason 10K is the nation’s most popular race distance – it’s the perfect step up from 5K or parkrun, and equally challenging if you’re looking to test your speed.

Whether it’s your first foray into this distance or you’re a seasoned runner after a PB, there are few things more incredible than running a race surrounded by like-minded people all chasing a goal.

Read on for the essentials to get you prepped and ready to run…

1. Arm yourself with the right training programme

Taking on a 10K doesn’t have to be daunting; just take it step by step. This beginner 10K training programme from Vitality has three training sessions per week, building up from walk/run intervals to running for 70 minutes continuously.

Remember, no athlete ever began their journey smashing out hours of running straight off the bat. Trust the plan, trust the gradual process and you’ll be amazed at how quickly your body adapts.

If you have some running experience behind you and are looking to better your 10K time, then check out the improver’s plan, which has four runs per week.

2. Get geared up

There’s one key rule that applies to running events of all distances: get kitted out with the right gear – but don’t wear anything new on race day.

Invest in running shoes that suit your style and foot strike before you start training, ideally by going to a running store and having a gait assessment.

For shorter distances, we love New Balance Fresh Foam Tempo (its predecessor is the Zante Pursuit) for being lightweight and versatile enough as a daily trainer or run workouts.

If you’re heading out for longer miles then try New Balance Fresh Foam 1080v 10, which has been designed to be lighter, more cushioned and give more bounce and energy return than its previous version. Both feature the new Fresh Foam X technology, built smarter and softer to help you power through every mile in the utmost of comfort.

On your training runs, try out the clothes you want to wear on race day and what you’ll eat before the race. That way you’ll find out early on whether your sports bra chafes or your breakfast gives you a dodgy tummy, rather than on the day itself.

3. Protect yourself...

…before you wreck yourself. OK, that sounds dramatic, but if you’re going to ramp up your mileage then it’s worth adding a bit of prehab to your routine to reduce your risk of injury.

Many of us have small muscle imbalances that only become apparent when we start pushing our bodies further. While you’d need a physio to assess exactly what yours are, one very common issue is lazy glutes.

Before you run, try doing glute activation exercises like banded walks and hip bridges to wake them up — especially if your day job involves lots of sitting down. Your body will thank you.

4. Fuel your miles (and your recovery)

As your mileage increases, you may find yourself being struck by the dreaded ‘runger’ – that intense, insatiable hunger that kicks in after a long run.

Making it a priority to refuel properly after a long run will not only keep your energy levels stable but also help repair your muscles and get you ready to take on your next training session. Studies have shown that a combination of protein and carbohydrates is the most effective for muscle repair.

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5. Hold your horses…

When your training is going well, it can be tempting to add in extra runs. However, doing too much too soon can lead to injury and burnout, which is exactly what you don’t want when preparing for a race.

Make the most of your rest days by getting enough sleep and stretching out tight muscles, so your body has a proper chance to rebuild and recover from your training.

Even if you have a run planned but you’re feeling under the weather or have a niggle developing, give yourself the day off. Missing one or two training runs won’t ruin your progress, but getting a full-blown injury or illness probably will.

Having a solid plan in place will give you all the confidence you need to step onto that starting line feeling like you could take on the world – or at the very least, a 10K.

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